After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
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Monday's dynamic effort training session was a bit on the easier side of things. After the Saturday of benching I had, I opted to keep things cool and collected and just get in the work that I needed and get out. Elbows and shoulders were feeling it, so I tried to use things to tailor towards getting blood flow in those areas and basically scrap anything else that I had. I'm glad I the axle bar for the final week as I felt using a power bar again would have made matters worse. Should be good to go though for the next max effort session.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Axle Bar Speed Bench Press vs 2 Chains Per Side
165x6x3
B1) Hammer Strength Overhead Press Machine
Worked up to a hard set of 10
C1) Chaos Bradford Press
5x20
D1) Standing Cable Row (High to Low)
5x20
E1) Zig Zag Bar Curls
6x12